Pilates balls, also called Swiss Balls, yoga balls and exercise balls, are common fixtures in gyms and fitness centers. They're also popular in homes and offices due to the convenient but effective workouts they provide. They have many applications in the fitness world, from increasing flexibility to building muscles. In fact, they're even used to support women during labor and birth.
Muscle Strengthening
Perhaps the most popular benefit of Pilates balls is increased muscle strength. They're regularly used to strengthen the body's core muscles, such as those in the abdomen and lower back. These muscles are often called "deep muscles" because they're not at the surface of your body. Sitting on the ball engages your core muscles, as do most of the exercises you can do with your Pilates ball.
Flexibility
Pilates balls are regularly used in Pilates and yoga, two activities known to help provide lean, long, flexible muscles. The ball is beneficial in that it assists you in doing movements that you might not be able to do without its support. It also helps you move into deeper stretches and bends as it cradles your back and spine. As a result, Pilates ball workouts improve overall flexibility.
Posture
Pilates balls are used as chairs in many office environments. When you replace your desk chair with a Pilates ball, you're forced to sit in an upright position and to use your core muscles to keep yourself steady and the ball still. The core muscles you strengthen by sitting on the ball all support correct posture. Pilates balls help keep the natural curve in your spine that flat-backed chairs and regular slouching can alter.
Labor
Many women use balls to help support their movements during labor. Natural childbirth supports a woman's need to move around and find a comfortable position for birth. The ball allows women a variety of supported labor positions, from sitting on it to lying on it to supporting women in floor positions. Women who sit on the ball during labor can rock their hips back and forth to assist their babies in turning and traveling down the birth canal. It's also an important prop for helping women find a comfortable position for pain management.
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